March 7, 2024
Preparing a meal for yourself is the ultimate form of self-care, Suzanne Henson, registered dietitian with University Medical Center, said in a February Mini Medical School presentation.
Mini Medical School is a series of lectures provided each semester by University Medical Center health care providers to UA’s Osher Lifelong Learning Institute (OLLI) members.
Planning ahead can lead to healthier food choices, controlled portion sizes and money saved, Henson said. Prepping meals can also allow a person to create a routine for when and what they should eat.
“There are tips and tricks to use when preparing meals and that includes utilizing your freezer, scaling down recipes, planning ahead, re-inventing leftovers and making food prepping fun,” she said.
Henson has created a formula that she often uses to schedule meals throughout the week: Monday for a Mediterranean or meatless dish, Tuesday for a taco dish, Wednesday for a meal that includes ingredients already in the pantry and refrigerator, Thursday for takeout, Friday for pizza, Saturday for a sheet pan meal (roasted vegetables or nachos) and Sunday for a spaghetti dish.
“When you have leftovers, you can store them in clear glass containers so that you can see the food and don’t forget what you have,” said Henson. “Also, when you go to the grocery store, you can find meals that are prepared ahead of time, such as salads, and use some of the items as ingredients for other meals. You can take parts of the prepped meal and pair it with other things.”
Henson also said that bulk meals can be used for leftovers, as a double recipe, and for soups and chili that people can have throughout the week to limit spending on eating out.
Henson encourages people to stock their pantries and refrigerators with essentials, such as two protein sources, three types of fruit, a bag of leafy greens (lettuce, broccoli, spinach), three types of pre-cut vegetables, different types of quick cook grains (pasta, rice) and cheese.
Henson also encourages people to try new ingredients, find food items that are on sale and challenge themselves with meal kit options, cooking classes and supper clubs.
